Saturday, November 7th, 2026 - Olympic Weightlifting 289.2
Strength
BACK SQUAT WORK
E3:00MOM6
- Complete each set as prescribed or adjust where necessary based on how you're feeling.
NOTE: 1st set is a warm up set. Adjust weights where necessary.
1st set: 5 @ 65%
2nd set: 2-3 @ 70%
3rd set: 2-3 @ 75%
4th set: 1-2 @ 80%
5th set: 1-2 @ 80%
6th set: 1-2 @ 80%
% of Back Squat
Accessory
A) E2:00MOM3: Goblet L-Seated Pike Leg Lifts https://youtu.be/kiWHV37bdaE?si=Vf3ZS4QEKNrrSBdR
- Perform movement with a moderate kettlebell.
- Reps should be slow and controlled.
- Focus on maintaining an upright torso and straight legs to engage the hips flexors.
TOTAL 10-12 REPS PER SET (5-6 REPS PER LEG)
B) E2:00MOM3: Supine Toes to Bar (Rig) https://youtu.be/AckyjE7USU8?si=R2GJ23GnInZ3DlM1
- Perform movement from the rig.
- Reps should be slow and controlled to focus on engaging the core.
TOTAL 8-10 REPS PER SET
Cooldown
1-2 Rounds Not For Time
- Focus on relaxed breathing.
A) 1x Rig Stretch Overhead-Lat-Shoulder Extension Sequence...
1x 30s-1:00 Overhead + 2x 30s-1:00 Lat Stretch (1 hold per side) + 1x 30s-1:00 Shoulder Extension
B) 1x 30s-1:00 Saddle Stretch
C) 2x 30s-1:00 Half Kneeling Hip Flexor Stretch (1 hold per leg)